Wasabi and Sesame-crusted tuna with Edamame Salad

Women's Health Australia - - FOOD HUB -

I mean, if you can hon­estly tell me that you haven’t been weirdly ad­dicted to the sen­sa­tion you get from pop­ping too many wasabi peas, you’re ly­ing. Luck­ily for all of us, then, that wasabi paste is LOW-FODMAP in serv­ings un­der

2 tbs per per­son. I love us­ing this mari­nade for ev­ery­thing from ve­g­ies to pro­teins. Here, I’ve paired it with tuna, which you should be able to get at your lo­cal fish­mon­ger. Make sure you ask for sashimi-grade tuna if you plan to serve it rare. SERVES 1 (SCALE UP IF YOU HAVE GUESTS)


◆ 2 tsp wasabi paste

◆ 4 tsp gluten-free ta­mari

◆ 2 tsp maple syrup

◆ 2 tsp sesame oil

◆ 5g finely grated fresh gin­ger

◆ 150–200g tuna steak

◆ 2 tbs sesame seeds

◆ Peanut oil, for fry­ing


◆ 60g (¼ cup) pod­ded edamame

◆ ¼ cu­cum­ber, finely sliced

◆ Hand­ful of but­ter let­tuce, roughly sliced

◆ 1 large radish, very finely sliced

◆ ½ car­rot, juli­enned

◆ Sprin­kling of furikake (dry Ja­panese sea­son­ing), op­tional

1. Whisk to­gether wasabi paste, ta­mari, maple syrup, sesame oil and grated gin­ger un­til you have a smooth paste.

2. Di­vide mix­ture in two. Place half in a small bowl, and rub gen­tly all over tuna. Al­low to mar­i­nate for around 15 mins.

3. Place the re­main­ing wasabi mix­ture into a small saucepan with 1 tbs of wa­ter. Cook over a medium-high heat, stir­ring in­ter­mit­tently un­til the sur­face is bub­bling and the mix­ture has thick­ened. Set aside.

4. Ar­range sesame seeds on a plate and lay tuna steak on top. Flip the tuna over so each side is cov­ered in sesame seeds.

5. Heat a non-stick fry­pan greased with peanut oil over a high heat. Lower tuna steak into the pan and cook for around 2 mins, de­pend­ing on how rare you like it. Flip and re­peat on the other side.

6. Com­bine salad in­gre­di­ents. If you want a bit of crunch, lightly toast the edamame in a lightly oiled pan with a pinch of salt.

7. Ar­range tuna and salad on your plate and pour over the re­served dress­ing.

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